10 Simple & Proven Methods, For Lowering Your Cholesterol, Naturally … · 2011-12-27 · How do you get heart disease? Cholesterol is ONE cause; in particular the LDL cholesterol

© www.DrSamRobbins.com – All Rights Reserved

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10 Simple & Proven Methods, For Lowering Your Cholesterol, Naturally 30 Days to Lower Cholesterol & A Healthier Heart – No Drugs & No Side-Effects


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Copyright © Dr. Sam Robbins, Inc. – All Rights Reserved

No part of this book may be reproduced in any form without the written consent of the publisher.

ISBN 1-8845620-64-6

Library of Congress Control Number: 20014563348

Categories: 1. Health 2.Cholesterol

Printed in the U.S.A.

Legal Disclaimer

This information is not intended as medical advice. It is written solely for informational and educational purposes. Please consult a health professional should the need for one be indicated. Because there is always some risk involved, the author and publisher are not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations or methods described in this book. The publisher does not advocate the use of any particular diet or health program, but believes the information presented in this book should be available to the public.

Since natural and/or dietary supplements are not FDA approved they must be accompanied by a

two-part disclaimer on the product label: that the statement have not been evaluated by FDA and that the product is not intended to "diagnose, treat, cure or prevent any disease."

All listed addresses, phone numbers and fees have been reviewed and updated during production. However the data is subject to change.


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Table of Contents An Introduction to Cholesterol ....................................................................................................... 4

The Purpose Of This Book ........................................................................................................... 4

Statistics ...................................................................................................................................... 4

Causes of Heart Attacks and Strokes .......................................................................................... 5

Understanding Cholesterol ......................................................................................................... 5

Blood Cholesterol Tests ............................................................................................................... 6

Sources of Cholesterol ................................................................................................................ 6

The Way the Body Uses Cholesterol ........................................................................................... 7

Ten Ways to Lower Cholesterol ...................................................................................................... 8

Oatmeal ....................................................................................................................................... 8

Almonds....................................................................................................................................... 9

Flaxseeds ................................................................................................................................... 11

Psyllium Husk For Fiber ............................................................................................................. 13

Beans ......................................................................................................................................... 14

Apples ........................................................................................................................................ 16

Salmon ....................................................................................................................................... 18

Vegetables ................................................................................................................................. 19

Walking ...................................................................................................................................... 20

Supplements .............................................................................................................................. 21

Conclusion & Summary ................................................................................................................. 22


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An Introduction to Cholesterol

The Purpose Of This Book

I wrote this book for one reason only – to help SIMPLIFY your life, when it comes to heart health and cholesterol reduction. I wanted to write a short book, that contained solutions that are easy to implement, safe and proven to work. Ultimately, that’s the secret to long-term success.

I’ve removed the “fluff”, condensed the information and given 10 proven solutions for lowing your cholesterol by at least 30 points in 30 day. Please don’t let the brevity or simplicity fool you – most experts “complicate” things, so that they can appear “smart”. Thousands of clients of used the below information to help create a healthier heart and body, while maintaining health cholesterol levels NATURALLY – without drugs or negative side-effects.

You can do it. It’ll be easy. You just need to make a decision and start. That’s it!...

Statistics

Some enlightening facts about cardiovascular disease:

• In America, someone dies from cardiovascular disease every 35 seconds

• The estimated direct and indirect cost of cardiovascular disease in America in 2006 was $403 billion

• Americans are twice as likely to die of cardiovascular disease as cancer

• In 2003 there were 16.7 million deaths globally due to cardiovascular disease, mostly from heart disease and stroke

• Women in America are about 10 times more likely to die of cardiovascular disease than of breast cancer


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Causes of Heart Attacks and Strokes

How do you get heart disease? Cholesterol is ONE cause; in particular the LDL cholesterol or bad cholesterol that we need to rid from our bodies puts us at greater risk for atherosclerosis and in turn heart attacks and strokes. A long time before a heart attack or stroke occurs, a process called atherosclerosis starts. This is the buildup of compounds in the large arteries to form a plaque. The plaque is usually cholesterol, but can include other compounds too.

At some point the plaque breaks away from the artery wall and causes a blood clot, interrupting the flow of blood, oxygen and nutrients. If this blood clot occurs in the brain, there is a stroke and if it occurs in another part of the body, there is a heart attack.

However, there are other factors that lead to heart disease – high blood sugar/insulin levels, elevated Homocysteine levels and “inflammation”. Having high blood pressure will exacerbate the above, eventually leading to a heart attack or stroke.

Understanding Cholesterol

Cholesterol is a white solid fat like candle wax found throughout the body. It is needed to make cell membranes, bile, hormones and vitamin D for bones and teeth, just to mention a few. So don’t be fooled, cholesterol is good and necessary to be healthy. The problem comes when there is too much of it in the bloodstream.

Molecules called lipoproteins transport fats and oils in the blood like a ferry system, since oils and don’t mix with the watery blood. One of the lipoproteins, called, LDL (low density lipoprotein), carries the most cholesterol (approximately 45%) and is the “bad” one. These are the molecules that contribute to cholesterol deposits in the arteries. Another lipoprotein, HDL (high density lipoprotein), carries a lot less cholesterol and is the “good” one.

But you must know and be reminded of the fact that cholesterol does server many useful purposes – such as being the precursor to your “sex” hormones (testosterone, estrogen, progesterone, etc.). The problem with prescription drugs is they lower cholesterol levels too much, and do so in an unnatural method – hence cause so many negative side-effects.


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Blood Cholesterol Tests

When you have your cholesterol levels tested, the lab measures your total cholesterol in the blood, your LDL and HDL. If your total cholesterol or LDL levels are high, the doctor will usually tell you that your cholesterol level is too high. The American Heart Association recommendations for a relatively low risk of heart disease are:

• 200 mg/dL or less of total cholesterol

• 100 mg/dL or less of LDL (you want to LOWER this)

• 40 mg/dL or more of HDL (you want to INCREASE this)

Research shows that lowering your LDL levels by 1% reduces your risk of getting heart disease by about 2%. What that means in real world terms is that if you reduce your LDL level from 170 mg/dL just down to 150 mg/dL you reduce your risk of a heart attack by a quarter.

Sources of Cholesterol

We eat cholesterol from meats, animal products, shrimp and dairy, in addition to the 1 to 2 grams that our bodies already make daily. The question is, should you cut out all foods that contain cholesterol? Most people say yes based on “logic”, but the real world results don’t agree with this theory.

You see, if you don’t eat SOME cholesterol, your body will be forced to make it on its own and many times, it will then OVER produce, resulting in elevated cholesterol levels. The truth is, you NEED to eat some animal products – but the SOURCE and PREPERATION is very important.

You must eat organic foods. Hence - organically grown, grass feed beef, eggs and chicken. These animal’s fat also contains high amounts of naturally occurring Omega 3 oils, which actually help REDUCE cholesterol. Yes, it costs extra – but it’s so much healthier and better for you. Both for your heart and for weight loss reasons.

However, it would be best to stay away from shrimp and shellfish all together. They’re “bottom feeders”, eating only junk found at the bottom of the ocean.


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The Way the Body Uses Cholesterol

A lot of cholesterol is located in the liver, since the liver uses 80% of its cholesterol to make bile. The bile is released into the small intestine to be used for fat digestion. These bile salts are mostly recycled back to the liver.

Also some cholesterol is stored in the intestines, from where approximately half of it is excreted, though some of this is reabsorbed. This cholesterol is sent to the liver to make more bile, though the excess cholesterol is sent out into the blood via the lipoprotein transporters. The best way to lower cholesterol levels is to have the intestine excrete bile salts rather than recycling them back to the liver, so the liver has to use cholesterol to make new bile, therefore reducing blood LDL levels.

Hence, having a healthy and strong liver is vital because it can then help eliminate excess cholesterol from your body. Taking herbs to help cleanse the liver and eliminating or reducing prescription drugs, non-organic foods and alcohol is very important.


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Ten Ways to Lower Cholesterol Oatmeal

Eat 1 cup of oatmeal every day to get 3 grams of beta-glucan daily.

Yes the little heart on your box of oatmeal really does mean it is good for you. According to the FDA food companies selling oatmeal can make a health claim on the package since it is based on significant scientific facts that oatmeal contributes to lowering your risk of heart disease. Oatmeal, more specifically whole oats, are a soluble fiber that is very efficient in lowering your total cholesterol, but more importantly, your bad cholesterol. Studies of whole oat cereals show that its water soluble fiber called beta-glucan can help lower bad cholesterol levels.

Soluble fiber has a high water-holding ability; which makes the oatmeal gooey when dissolved in water. This gooeyness helps rid the body of cholesterol by slowing the journey of the oatmeal through the digestive system. In the intestine the gooey oatmeal grabs up the bile causing it to be excreted rather than recycled. Therefore your liver can now use some of the cholesterol in your blood to make new bile salts.

The trick is to get three grams of beta-glucan in your daily diet for it to have a significant cholesterol lowering benefit. Generally the recommended daily allowance is for 20-35 grams of total fiber in your diet. That includes soluble and insoluble fibers. The FDA requires that the oat product must contain 0.75 grams of soluble fiber per serving to indicate it is worthy of the health claim.

So how great is oatmeal in its role as a soluble fiber in eliminating cholesterol from your body? Well, in comparison to some other grains it is great. Half a cup of rice or one slice of whole wheat bread can only account for 0.4 grams of soluble fiber in comparison to oatmeal’s 1.3 grams per 1/3 cup serving (uncooked).

On top of all the cholesterol lowering effects of beta-glucan it is also noted as being able to increase your HDL cholesterol levels, making beta-glucan perhaps the only glucan that can affect both your LDL and HDL in positive ways. In addition it may also boost your immunity as well.

So when you see the heart on the box and the statement, “Diets low in saturated fat and cholesterol that include soluble fiber from oatmeal may reduce the risk of heart disease,” you can take it to heart.


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Almonds

Eat almonds daily, about 1.5 oz. or about 30 almonds (walnuts are also great).

Not surprisingly one of the earliest cultivated foods appears to be one of the healthiest. Almonds have lived under suspicion of being unhealthy because of the high fat content: 15 grams per 1 ounce serving, contributing to its 170 calories.

Almonds are healthy in numerous ways in addition to their role as a way to lower cholesterol. They are a good source of protein, fiber, zinc, selenium, copper, phosphorus, biotin, riboflavin, niacin, iron, calcium, potassium, magnesium, vitamin E, folic acid and other antioxidants and phytochemicals.

The vitamin E content in one ounce alone contains 35% of the recommended daily allowance of vitamin E. Vitamin E protects the body’s cells; fighting aging, cancer and heart disease. Calcium, potassium and magnesium helps to prevent osteoporosis and the magnesium can regulate blood pressure.

Almonds, being from a plant not an animal, also contain no cholesterol to start and it is full of the health benefits of antioxidants. Antioxidants can decrease your risk of cancer and diabetes; and protect you from Alzheimer’s in the future.

Folic acid in almonds may help to lower levels of homocysteine, an amino acid thought to contribute to fatty plaque buildup by damaging blood vessels and potentially increasing cholesterol buildup. This is very messy on your arteries and quite serious. Studies have shown that where folate was lower than normal and homocysteine was higher than normal there was a twofold increase in the risk of a heart attack in women. Homocysteine in high levels can be linked to heart attacks, strokes and other cardiovascular diseases in both men and women.

The fats that we so tried to stay away from like the fatty almonds are actually some of the most important ones. They play an important role in reducing blood cholesterol as well. Almonds; being rich in polyunsaturated fatty acids help keep blood vessels healthy; giving them their elasticity. While some polyunsaturates lower both the LDL and HDL (n-6 polyunsaturates); the polyunsaturates in almonds (n-3 polyunsaturates) don’t affect LDL and HDL at all. This is beneficial in that it allows the positive effects of the fats known as monounsaturates to control the bad cholesterol levels without interference.

Substitution is key; don’t just add one to three servings of almonds to your diet without considering the other foods you are eating. Rule of thumb is to replace unhealthy foods in your diet that may be high in saturated fat with nuts. For example snacks of cheese, meats or chips can be replaced with a healthy serving of almonds instead. Don’t forget to consider how the


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almonds are packaged. Look for natural or dry roasted almonds with no oils or salts.

One positive note to a study showing that almonds can help lower cholesterol was that even though the health effects increased with consumption ( as well as calories) weight gain wasn’t a problem. It was believed that snacking on the almonds curbed the appetite. So while it could be recommended to eat one ounce to lower your LDL by 4.4% it would be just as good to recommend you eat three ounces a day and lower your cholesterol perhaps by 14%; while suppressing your appetite to aid in weight loss or prevent weight gain in the very least.

NOTE: Some people have a hard time digesting almonds, so it’s best to soak them in water over night or simply leave them soaking in the water, in your refrigerator. The reason for this is because Almonds contain an enzyme inhibitor in their brown skin that protects the nut until the proper levels of sunlight and moisture allow it to germinate. Since the nut does not release its enzymes until those conditions have been reached, eating almonds without removing the inhibitor limits the nutrients your body can absorb and makes the almond difficult to digest. By soaking almonds, you provide the moisture that makes the almond shed its skin and release its enzymes.


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Flaxseeds

Eat 2 tablespoons of ground flaxseeds daily, which contains about 3 grams of ALA.

Commonly sprinkled on food or used in baked goods, flaxseeds are a whole grain containing alpha linolenic acids (ALA) and lignan which both help to lower total cholesterol and LDL ( bad cholesterol). It is found that only ground flaxseeds are effective since whole flaxseeds are not digestible. While reducing cholesterol flaxseeds also protects against heart disease and controls high blood pressure for a bigger brighter picture on overall health.

Alpha linolenic acid (ALA) is an omega 3 fatty acid similar to those found in fish like salmon. Omega 3s are essential fatty acids only acquired from food that may help lower blood fats. When we exceed our necessary caloric intake our bodies store the fat increasing our chance of heart disease. Omega 3s may also help lower your blood pressure and help keep your platelets from becoming sticky, thus reducing your chance of a heart attack.

Flaxseed is preferable to fish oil for those who can’t stand the fishy after taste of fish oil. Although they contain more omega-3 fatty acids by weight than fish oil, flaxseeds’ form of alpha-linolenic acid needs to be converted to EPA (the type of omega-3 found in salmon) with the amount of conversion being limited at a ratio of 10:1.

Omega 3s help your body protect itself against angina and a study at Boston’s Simmons College indicates the oil may be useful in preventing a second heart attack.

The antioxidant benefits of flaxseed protect your body against certain cancers. Lignan, an antioxidant and phytoestrogen providing fiber, is present in higher concentrations in flax seeds than in other foods. Lignans effect on estrogen receptors is being studied for possible anticancer properties. In particular the lignans SDG (secoisolariciresinol diglycoside also known as just secoisolariciresinol or Seco) are potent antioxidants that scavenge free radicals. Free radicals damage tissue and play a part in bringing about disease in our bodies.

Purchasing flaxseed oil may lead to some confusion as it references lignan as high, highest, and ultra concentrations based on processing methods. If you are looking for the benefits of lignan as well as your omega-3s you may find it helpful to know that oil, liquid or capsules, should be purchased in opaque plastic bottles to prevent light from spoiling it. Always refer to the expiration date as flaxseed oil spoils quickly. Refrigerate for freshness and if the oil develops a powerful odor, discard.


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For your body to absorb the benefits of flaxseed oil it is better that you take it with food. Germany's premier biochemist, Dr. Johanna Budwig began studying flaxseed in the 1950’s. One of her studies showed that her supplement of flaxseed oil and cottage cheese aided her patients of various maladies and restored their energy. She found that flaxseed oil was more effective when combined with cottage cheese as the essential fats bound to the proteins in the cottage cheese for better absorption into the body.

You can buy whole flaxseeds yourself and grind them if you prefer. Grind right before using for the best results in flavor and nutrition. For convenience pre-ground seeds are available as well. Flaxseeds should be kept refrigerated for freshness as well. It is important to note that there are no nutritional differences between brown flaxseed and yellow flaxseed.

When using ground flaxseeds; add a few tablespoons to water for a beneficial drink; or sprinkle on your cereals, vegetables, and salads for some nuttiness. There flavor compliments many foods include yogurt and cottage cheese; and the oil can replace your typical salad dressing oil. However flaxseed oil shouldn’t be used as a cooking oil as it loses its nutritional benefits.


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Psyllium Husk For Fiber

Take between 3 to 10 grams of psyllium husk (such as Metamucil or similar products) daily.

Psyllium husk, along with oatmeal, makes the claim that it may help reduce heart disease risk by lowering cholesterol when used in conjunction with a healthy diet low in saturated fats. Yes, it has a heart on the bottle too!

Metamucil contains psyllium fiber from psyllium husk which works in the same way as oatmeal but it perhaps has more punch per serving. Metamucil recommends 3 – 4 servings a day which contains over 7 grams of soluble fiber. This looks to be an easy way to get the necessary soluble fiber in your diet that reduces the LDL, or bad cholesterol in your blood.

Metamucil’s other benefits include modulating your blood glucose levels following your meals and the 100% natural fiber content makes you feel full. This aids your digestive health, relieving constipation and other digestive maladies.

Having long been used as an herbal remedy and in traditional medicine, the psyllium husk originated in Asia, North Africa and Mediterranean locals. We get most of our psyllium husk from India and Pakistan, with India producing approximately 85 percent of the psyllium in the world.

The US is the largest importer of psyllium husk and uses it primarily as a bulk-fiber laxative. It can be found in many foods and fiber supplements on the market. Psyllium is a great source of soluble and insoluble fiber. The FDA authorized the health claim labeling for products carrying psyllium husk in 1998, stating that diets low in saturated fat and cholesterol that include 7 grams of soluble fiber per day from psyllium may reduce the risk of heart disease by lowering cholesterol.

Psyllium is in a class of fibers known as bulk-forming. Cellulose, methylcellulose, carboxymethylcellulose sodium, karaya, malt soup extract, polycarbophil, and wheat bran are other fibers in this class as well. Bulk-forming fibers are laxatives due to their water-holding properties. This means that much like oatmeal, it is slow in moving through your digestive system and works to bind bile salts for excretion.

Add psyllium husk to your diet and you will find an easy way to add soluble and insoluble fiber to your diet and ensure yourself a healthier heart. Metamucil, introduced in the US over seventy years ago, now comes in many flavors and textures so don’t make a face before you even try it.


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Beans

Eat a half cup of any beans, peas or lentil daily.

Beans, well known for being healthy and fibrous, and with most varieties making up more than half the recommended daily allowance of fiber in the diet, are another way to lower cholesterol.

The high fiber in beans can control rising blood sugar levels after meals and is good for diabetics or those suffering from hypoglycemia or insulin resistance because of their low glycemic index rating. They are full of complex carbohydrates, are rich in protein, and contain minerals and phytochemicals which prevent disease.

Beans offer almost double the amount of cholesterol lowering fiber than oatmeal making it an easy and compact way to fit more fiber in during your day. Studies show that individuals starting out with high cholesterol and who were moderately insulin resistant were able to decrease their total cholesterol and LDL cholesterol by more than 8 percent by eating a half cup serving of pinto beans a day for 24 weeks. This is more than double the effects of a serving of oatmeal a day. The patients in this study were able to produce these results, lowering their cholesterol and reducing their risk for heart disease, all without the intervention of medication.

The benefits achieved indicate that long-term consumption can lower the risk of heart disease and can equal the success of taking cholesterol lowering drugs. Researchers in no way infer that pinto beans alone are the most beneficial legume; variety is encouraged. Different beans may achieve different results.

Black beans for instance also are rich the antioxidant compounds known as anthocyanins, the same goodness found in cranberries. With fruits you have probably heard that the darker the berry the better it is for you. Apparently the same goes for beans. The darker the beans the better the antioxidant benefits for you and black beans have been found to contain about ten times the amount of antioxidants in oranges and are roughly equal to the amount of antioxidants in cranberries and grapes. These antioxidants along with polyphenols help individuals with high cholesterol by preventing oxidation of cholesterol by free radicals, thus preventing the formation of plaque.

Other heart healthy benefits of black beans are the amount of folate and magnesium. Folate lowers the homocysteine levels, which in turn assist in raising the HDL or good cholesterol. Magnesium is necessary for the health of your arteries and veins, improving blood flow and the movement of oxygen and nutrients through your body. When magnesium is deficient, free radicals are able to destroy cells, which is a precursor to heart attacks and the


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damage that follows.

Countries that consume legumes in greater quantities than the US have about an 82% decrease in the risk of heart attacks compared to other countries. It goes to show that beans are another soluble fiber that reduces blood cholesterol levels. The gel formed during digestion slows down your metabolism, giving it time to collect bile salts and dietary cholesterol on its way out, preventing it from being absorbed by your body.

Simply stated, they are very healthy, great source of fiber, help reduce cholesterol levels, loaded with vitamins and are low glycemic index – which means they don’t raise your blood sugar or insulin levels.


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Apples

Eat an apple every day (make sure it’s organic!).

Apples are amazing and can do significant things for your health in the way of lowering cholesterol. They are doing double duty. Apples contain both soluble and insoluble fiber, representing the benefits of both worlds. Apples can both help with the excretion of cholesterol and reduce the amount of cholesterol the body makes.

Apples are rich in fiber peeled as well as unpeeled; respectively 2.7 grams and 3 grams in comparison. They can reduce your risk of heart disease, including: hardening of the arteries, heart attack, and stroke. Adding one large apple to the daily diet has indicated a decrease in serum cholesterol of 8-11%. The benefits increase the more you eat.

The insoluble fiber in an apple works similar to your bran, oatmeal, psyllium, and beans. It grabs the cholesterol containing bile in your digestive system to remove it from the body before your body can recycle it.

The soluble fiber, pectin, reduces the amount of cholesterol the liver releases into the blood. Apples are the richest pectin containing fruit, with the pectin content varying among varieties. Pectin increases acidity in the large intestines and it can regulate blood pressure. Pectin also removes other toxins from your body as well.

The sugar in apples is fructose, a simple sugar that breaks down slowly when combined with fiber, helps stabilize blood sugar levels.

Apples are good in many forms; however the skin holds a lot of the benefits. An essential flavonoid contained in the skin, called quercitin, benefits us through its antioxidant activity. The benefits increase when we couple it with vitamin C, another antioxidant that we can find in apples as well. These antioxidants protect against free radical damage to LDL cholesterol, lowering our risk of heart disease.

Studies related to the ingestion of flavonoid-rich food indicate a 20% lower risk of heart disease than those not eating enough flavonoid-rich food. This antioxidant activity also might be linked to the old saying, “an apple a day keeps the doctor away”. Studies show that the protective effects of apples against free radical damage to LDL cholesterol is at its maximum three hours after eating an apple and drops off 24 hours later.


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Along with flavonoids, other phytonutrients such as phenols play a part in the healthy benefits of apple. Apples account for a significant source of phenolic compounds in the American diet. Apples rank second with the highest level of antioxidant activity and in total concentration of phenolic compounds; and they account for the highest portion of free phenols.

It is important to note that although apple pectin and phenols lower your cholesterol and fats; they are not as effective when not consumed together. So it is important that the apple peel be consumed in your diet as well as the pulp. Apple sauce with the peel is available or can be homemade and studies indicate that cloudy apple juice can contain up to four times the amount of protective polyphenols as clear apple juice.

NOTE: It’s best to eat organic apples because apples and coffee beans are HEAVILY pesticide, more so than most other foods.


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Salmon

Eat salmon at least 3x a week (sardine, mackerel and deep/cold water fish are great too).

From a nutritional perspective, salmon offers a high-protein, low-fat meal option. It also provides several vitamins and minerals, including niacin and vitamin B12, that support metabolism and proper body function. Niacin may increase your "good cholesterol" or HDL. HDL helps the body transport cholesterol from the blood to the liver so that it may be excreted.

Cold water fish such as salmon also contain high amounts of omega-3 fatty acids. A 2010 study led by A. Defilippis in "Current Treatment Options in Cardiovascular Medicine" found that omega-3 fatty acids, whether from dietary sources or a supplement, effectively prevented cardiovascular disease. The researchers recommended that eating fish such as salmon once daily as a primary prevention therapy.

Omega 3 fatty acids, more specifically salmon oil, also reduces whole body “inflammation” more than most foods. If you recall, inflammation is a major indicator of many diseases – especially heart disease.

NOTE: Make sure you salmon is “wild caught” and not farm raised. And if you really can’t stand the taste of salmon (or any fish), at the very least take salmon oil in pill form. 3000-6000 mgs daily is a good start.


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Vegetables

Eat 4-5 cups of vegetables daily (any kind will do, variety is best).

Vegetables are nutrient-rich “super” foods that can provide many benefits to help improve your heart health as well as your overall health. Vegetables contain fiber that dissolves in water, forming a gel-like material. The fiber binds cholesterol in the intestines, preventing it from moving into your blood stream. The American Heart Association recommends you improve your heart health by eating 4.5 cups of vegetables daily.

There are many benefits to vegetables:

• They are low in calories, which can lead to weight loss, which automatically helps reduce cholesterol levels.

• They contain fiber, which we already covered above. • They contain no fiber, so you can eat which ever ones you like, as much as you like. • They contain almost no fat, so no worries there. • They are full of vitamins, minerals and anti-oxidants, which will help detoxify the body

and cleanse the liver. • They help alkalize your body and reduce inflammation. Both critical indicators of most

diseases, especially heart disease.

Now, the best way to prepare and eat vegetables is in the RAW form. Second to that, you may steam them. Frying them isn’t a good idea. Overcooking them will kill many of the nutrients. And please don’t cover them with fatty, unhealthy sauces. Salt, pepper, lemon and some apple vinegar would be ideal.


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Walking

Walk for 30 minutes daily.

A lot of time is spent considering which foods to eat to lower our cholesterol or which foods to avoid in keeping our cholesterol from rising. Something else factors into your cholesterol level: exercise.

Being sedentary increases the supply of your LDL cholesterol, the bad cholesterol and there is only so much HDL cholesterol, the good cholesterol available to remove it. It’s a prescription for disaster. Walking for exercise manages both your LDL cholesterol and your HDL cholesterol. Walking lowers your LDL and raises your HDL: just what the doctor ordered.

Walking is a powerful prescription for good health. It reduces your risk of a heart attack; helps you to manage your blood pressure; reduces your risk of developing type 2 diabetes; manages your weight and can manage your stress.

How is it doing all that? A brisk walk burns up to 100 calories per mile; usually equating to 300 calories per hour. It is a great low-impact form of aerobic exercise. Your heart beats faster while walking; transporting oxygen-rich blood from your lungs to your muscles. Walking improves the heart and lungs, improving your blood pressure and resting heart rate. It improves the blood vessels; enlarging them to work more efficiently. Overall, burning fat reduces your risk of cardiovascular disease. Walking is a perfect exercise for this. Studies show that walking up to four miles burns more fat than running the same distance in a shorter amount of time.

An interesting study reports that walking downhill reduces the risks of diabetes by lowering blood sugar levels, lowers bad LDL cholesterol levels and fat levels. However to really improve your cholesterol you should try walking uphill and the levels will be much lower. Note this study was done in the Alps. It might be a challenge finding similar hills where you are but it is worth a try.


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Supplements

Take specific herbal extracts, vitamins and amino acids, in supplement form.

Eating well and exercising daily, is a GREAT start. For some, that’s all they need to see major improvements. But for many, they need some “extra” help. Additionally, making life-style changes such as what you eat, exercising and so forth – is not easily maintain by most people. At least, not for the long-run.

So, if you’re looking for solutions that are easy to implement and convenient, then taking specific herbs, at the right dose will help make dramatic improvements in your heart and cholesterol health. Below is a list of clinically proven, all natural ingredients that help improve your heart and cholesterol levels.

Lowering Cholesterol, Triglycerides & Optimizing HDL/LDL Ratios:

• Red Yeast Rice extract (2.5% with citrinin removed) • Policosanal (from sugar cane) • Garlic Extract (with 5% alliin) • Guggulsterones (10% extract) • D-Pantethine (Vitamin B5) • Artichoke Leaf Extract (15% Chlorogenic Acid, 5% Cynarin) • Phytosterol Complex

Cleanse Your Liver:

• Milk Thistle • NAC (N-Acetyl L-Cysteine)

Regulate Blood Sugar & Insulin:

• R+ Alpha Lipoic Acid (r+ ALA)

Reduce Body Inflammation:

• Turmeric (95% curcuminoids Extract)

Regulate Homocysteine Levels:

• Folate (Folic Acid), Vitamin B6, Vitamin B12, and Tocotrienols.

You can read more about how these ingredients work, the best source and how to use them by going to http://www.cholesteroloptimizer.com/lower-cholesterol/ingredients.php

http://www.cholesteroloptimizer.com/lower-cholesterol/ingredients.php


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Conclusion & Summary

In summary here is your daily regimen to reduce your cholesterol levels fast without drugs:

1. Oatmeal - Eat 1 cup of oatmeal every day to get 3 grams of beta-glucan daily.

2. Almonds - Eat a handful of almonds daily, which is about 1.5 ounces or about 30 almonds.

3. Flaxseeds - Eat 2 tablespoons of ground flaxseeds daily, which contains about 3 grams of ALA.

4. Metamucil - Take between 3 to 10 grams of psyllium husk (such as Metamucil) daily.

5. Beans - Eat a half cup of any beans, peas or lentil daily.

6. Apples - Eat an apple every day (make sure it’s organic).

7. Salmon – eat salmon or other cold-water fish, 3x weekly. At the very least, take 3000-6000 mgs daily of fish oil or salmon oil, in pill form.

8. Vegetables - eat 4-5 cups daily. Best if it’s raw or steamed. Eat a variety of colors. Use lemon juice, vinegar and spices for flavor (not salad dressings),

9. Walking - Walk for half an hour daily.

10. Supplements – Add specific herbs, vitamins and amino acid supplement daily, to give your body the nutrients it needs, to help lower cholesterol. It’s convenient, easy, safe and effective.

Documents

10 Simple & Proven Methods, For Lowering Your Cholesterol, Naturally … · 2011-12-27 · How do you get heart disease? Cholesterol is ONE cause; in particular the LDL cholesterol